Your body needs zinc daily for immune cells to work, wounds to close, and DNA to copy itself during cell division. This Daily Value is a target, not a ceiling: most people benefit from meeting it, and your label's percentage tells you how much one serving contributes to that goal.
Zinc concentrates in animal muscle and shellfish, then in seeds, legumes, and whole grains. The ranking below shows raw concentration per 100 g, but bioavailability matters; compounds in plants can bind zinc and reduce how much your body absorbs, so a plant-based food may look higher on this table than it performs in practice.
On a vegetarian or vegan diet, legumes and seeds become your primary sources, but phytates in these foods bind zinc and lower absorption. Fortified cereals and nutritional yeast provide an alternative route. Soaking, sprouting, and fermenting legumes and grains can reduce phytate content and improve zinc uptake, though they do not eliminate it.
FDA daily value: 11 mg
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Showing 2951–3000 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2951 | Bread, raisin, enriched, toasted | Baked Products | 0.78 mg | 7% | USDA_SR |
| 2952 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 0.78 mg | 7% | USDA_SR |
| 2953 | Cookies, gluten-free, chocolate wafer | Baked Products | 0.78 mg | 7% | USDA_SR |
| 2954 | Babyfood, pretzels | Baby Foods | 0.78 mg | 7% | USDA_SR |
| 2955 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.78 mg | 7% | USDA_SR |
| 2956 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.78 mg | 7% | USDA_SR |
| 2957 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 0.78 mg | 7% | USDA_SR |
| 2958 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.78 mg | 7% | USDA_SR |
| 2959 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 0.78 mg | 7% | USDA_SR |
| 2960 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 0.78 mg | 7% | USDA_SR |
| 2961 | Glutino, Gluten Free Wafers, Milk Chocolate | Baked Products | 0.78 mg | 7% | USDA_SR |
| 2962 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 0.78 mg | 7% | CNF |
| 2963 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 0.78 mg | 7% | CNF |
| 2964 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 0.78 mg | 7% | CNF |
| 2965 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.78 mg | 7% | CNF |
| 2966 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.78 mg | 7% | CNF |
| 2967 | Beans, lima, raw | Vegetables and Vegetable Products | 0.78 mg | 7% | CNF |
| 2968 | Peach, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.78 mg | 7% | CNF |
| 2969 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 0.77 mg | 7% | USDA_SR |
| 2970 | Bagels, egg | Baked Products | 0.77 mg | 7% | USDA_SR |
| 2971 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 0.77 mg | 7% | USDA_SR |
| 2972 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 0.77 mg | 7% | USDA_SR |
| 2973 | French toast, frozen, ready-to-heat | Baked Products | 0.77 mg | 7% | USDA_SR |
| 2974 | Milk, canned, evaporated, with added vitamin A | Dairy and Egg Products | 0.77 mg | 7% | USDA_SR |
| 2975 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 0.77 mg | 7% | USDA_SR |
| 2976 | Milk, evaporated, 2% fat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.77 mg | 7% | USDA_SR |
| 2977 | Milk, canned, evaporated, with added vitamin D and without added vitamin A | Dairy and Egg Products | 0.77 mg | 7% | USDA_SR |
| 2978 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 0.77 mg | 7% | USDA_SR |
| 2979 | Broccoli raab, raw | Vegetables and Vegetable Products | 0.77 mg | 7% | USDA_SR |
| 2980 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.77 mg | 7% | USDA_SR |
| 2981 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 0.77 mg | 7% | USDA_SR |
| 2982 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 7% | USDA_SR |
| 2983 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 7% | USDA_SR |
| 2984 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 0.77 mg | 7% | USDA_SR |
| 2985 | Sandwich, egg salad, homemade | Mixed Dishes | 0.77 mg | 7% | CNF |
| 2986 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 7% | CNF |
| 2987 | Yam, flour | Vegetables and Vegetable Products | 0.77 mg | 7% | CNF |
| 2988 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 0.77 mg | 7% | CNF |
| 2989 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 0.77 mg | 7% | CNF |
| 2990 | French toast, frozen, ready to heat | Baked Products | 0.77 mg | 7% | CNF |
| 2991 | Bagel, egg | Baked Products | 0.77 mg | 7% | CNF |
| 2992 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 0.77 mg | 7% | CNF |
| 2993 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.77 mg | 7% | CNF |
| 2994 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 7% | CNF |
| 2995 | Milk, evaporated, whole, canned, undiluted, 7.8% M.F. | Dairy and Egg Products | 0.77 mg | 7% | CNF |
| 2996 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.76 mg | 7% | USDA_FF |
| 2997 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.76 mg | 7% | USDA_FF |
| 2998 | Mushroom, maitake | Vegetables and Vegetable Products | 0.76 mg | 7% | USDA_FF |
| 2999 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.76 mg | 7% | USDA_SR |
| 3000 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.76 mg | 7% | USDA_SR |
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